Tagged as: back squat

Overhead Series

Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the “king” of upper body lifts, the bench press.

As the athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement. The most common errors in punching, jumping, throwing, and a multitude of other athletic movements typically express themselves as a violation of this concept.

Because good athletic movement begins at the core and radiates to the extremities, core strength is absolutely essential to athletic success. The region of the body from which these movements emanate, the core, is often referred to as the “power zone.” The muscle groups comprising the “power zone” include the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps. These lifts are enormous aids to developing the power zone.

READ MORE: http://www.crossfit.com/journal/library/PushpressJan03.pdf

Team

Friday’s Workout

For Time: 

  • 40 Box Jumps
  • 40 KB Swing
  • 30 Box Jumps
  • 30 KB Swing
  • 20 Box Jumps
  • 20 KB Swing
  • 10 Box Jumps
  • 10 KB Swing

Cash Out: 50 Sit ups

Saturday’s Workout

For Time:

  • 50 Press (45/35)
  • 50 Back Squat (45/35)
  • 40 Push Press (75/55)
  • 40 Front Squats (75/55)
  • 30 Push Jerk (95/65)
  • 30 Overhead Squats (95/65)

 

 

 

What is CrossFit? No really…

As CrossFit Coaches we were given a standardized test at our certification. We were asked over 100 questions pertaining to CrossFit’s view of Health and Fitness. Here are some of the questions that we were asked. Can you answer them?

A.  Describe and Explain the 4 metabolic pathways

B.  Discuss the 10 general physical skills, what is unique about each, and why they are important to CrossFit.

C.  What is CrossFit?  In your answer, discuss concepts relating to work, power, load, gymnastics, weightlifting, “metcon”, variety, health, intensity, and function.

At the very least people know that CF is hard, and to be honest that is all you really need to know to see results. But to last the test of time, especially when things get hard(er), or something trendy comes through the fitness industry, its the science behind CF that will keep you a part of the program forever. When I mean forever. I mean forever……………………………………………………………………………

cfcvfmhi

Monday’s Workout

ADV-INT-BEG

Front squat 5 Rep Max (15 minute Cap)
Then….
200m sprint/run/jog x 3, rest 1 min between rounds
Then…
Back squat 10 Rep Max (15 minute Cap)

 

Tuesday’s Workout

ADV

For time:
20 thrusters, 155/105# buy in
4 rounds of:
10 toes to bar
15 PJ (135/95)

INT

For time:
20 thrusters, 135/95# buy in
4 rounds of:
10 knees to elbow
15 PP (95/65)

BEG

for time:
20 thrusters, 95/65# buy in
4 rounds of:
30 straight leg situps
15 PP (65/45)

 

 

Paleo Spaghetti & Meatballs

Spaghetti and Meatball Bites
Prep time:  
Cook time:  
Total time:  
Ingredients
  • 1 medium spaghetti squash, cut in half lengthwise, seeds removed
  • 1lb Tropical Traditions Grass Fed Ground Beef
  • 1 (14oz) can tomato sauce
  • 3 egg whites, whisked
  • 1 tablespoon dried parsley
  • 1 tablespoon dried basil
  • 1 tablespoon dried thyme
  • salt and pepper, to taste
  • 1 tablespoon fat of choice (I used bacon fat)
Instructions
  1. Preheat oven to 425 degrees.
  2. Cut spaghetti squash in half lengthwise, use a spoon to remove the seeds and excess threads.
  3. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes. Make sure not to overcook!!
  4. Add your ground beef to a large bowl and add ½ tablespoon of parsley, basil, and thyme and a bit of salt and pepper. Combine.
  5. Make your ground beef into small bite-sized meatballs.
  6. Now place a large skillet under medium heat, add your fat then small meatballs.
  7. Then add your can of tomato sauce, extra herbs, and salt and pepper.
  8. After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce.
  9. While the meatballs are cooking through, remove your spaghetti squash from oven and use a fork to dethread the squash.
  10. Turn oven down to 350 degrees.
  11. Place silicone cups in your muffin tin then add your spaghetti squash threads to eat silicone cup, pressing down in the middle of the cup for the meatball to sit.
  12. Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin.
  13. Now pour just a little bit of beaten egg white on top of each muffin, spaghetti squash and the meatball.
  14. Bake for 18-20 minutes or until egg is completely cooked through.
  15. Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce!

Mores Paleo Recipes Can Found HERE

Paleo Spaghetti

Monday’s Workout

Strength: Deadlift:15min to find a heavy 3

 Conditioning:

“Bodyweight Total”

2 minutes for max reps of each of the following:

  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats

Tuesday’s Workout

For time-

5-4-3-2-1

  • Back squat @85% 1rm

50-40-30-20-10

  • Double unders
Cash Out: Sit ups

Recipe: Ham and Egg Cups

Ham and Egg Cups
makes 12

12 slices of deli ham (preferably high quality, nitrite/nitrate free)
9 eggs (preferably cage free, omega-enriched)
a handful of spinach, chopped
3 sundried tomatoes, finely chopped
2 Tbsp chopped fresh basil
olive or coconut oil

Preheat oven to 350 degrees.  Spray a muffin tin with olive oil or coconut oil.  Place a piece of ham in each cup.  Whisk eggs in large bowl and add spinach and sundried tomatoes.  Evenly disperse the egg mixture into the 10 ham cups.  Bake for 15-20 minutes.  Top with chopped basil and enjoy!

Ham & Egg

Mondays Workout

“Crossfit Total”

  • 1 Rep Max Back Squat
  • 1 Rep Max Press
  • 1 Rep Max Deadlift

Tuesdays Workout

In teams of two or three, with only one partner working at a time, complete as many rounds and meters as possible in 20 minutes of:

  • Row 200 Meters
  • 10 Burpees

 

 

Athlete Profile: Scott Berry

Many of you might not know but Scott is a stage 4 cancer survivor for over the past 4 years. Cancer was found in his brain and both kidneys. About 10 months ago, Scott started reading articles and studies that had recently surfaced linking exercise to the prevention of or recurrence of cancer.  He told me that he recalled walking the halls one day in the hospital and making a commitment to start exercising again. Recently he went for a check up with his Oncologist to review of all the MRIs and CT scans for this past quarter which confirmed he was cancer free!  Obviously we cannot definitively attribute this to  Crossfit, but we can say it can’t be hurting. You are an inspiration to us all Scott. Congrats to all your success thus far!

Athlete Spotlight: Scott Berry

Hometown: Sheboygan Wisconsin

Age: 48

When did you first start training at CF Naples?: 01/23/2013

Favorite WOD: Rowing and anything with Kettlebells

Least Favorite WOD: Still learning and practicing Double Unders and Hand Stand

Pushups and they will be my least favorite until I master them.

Tell us about your sports & fitness background: Played Football in College, but that was a

long time ago. I ride my bike every chance I get and participate in duathlons whenever

possible.

How did you first get exposed to CrossFit? A friend of mine (MJ) knew several people who

love and are thriving at Crossfit Naples and convinced me to give it a try with him. Like

everyone else, I have been addicted ever since. I know there are other Crossfit gyms in

town but Crossfit Naples was a perfect fit.

Take us back to your first WOD… what was it, and how did it feel? I do not remember

specifically what my first WOD was, but I remember feeling horrible the next day…and the

next day…and the next day.

What sort of changes have you seen in your body, health and fitness since starting CF

(before/after)? Besides the fact that I just plain feel better overall, I have found that

Crossfit has helped me with my running (which I used to hate) and biking also.

What sort of changes in your life have you experienced out of taking on something like

CrossFit that were totally unexpected? I would have to say the reactions of other people.

Everyone is always asking about my diet and what type of exercise I do.

Please share with us any favorite CrossFit / CF Naples moments: The knowledge of the

coaches is fantastic. All the little tips the coaches and other athletes provide that

suddenly “click” to help you do the movements you never thought you could master.

When I asked about ways triathletes can properly utilize the Paleo diet to maintain energy,

Mario immediately handed me a book to learn everything I needed to know. The coaches

genuinely want everyone to succeed!

Any advice for people just getting started? Trust the coaches and the Crossfit

program. Most importantly, practice movements outside of Crossfit every chance you get.

What are your hobbies, interests and/or talents: Biking, watching my kids play soccer and

lacrosse, and spending time in any way with my awesome family!

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Wednesday’s Workout (May 1, 2013)

For time:
50 wallball, 20lb ball
Run 400 meters
50 pullups
Run 400 meters
50 wall ball

(Sub: If you attended Tuesday, sub med ball cleans for wall ball)

Thursday’s Workout (May 2, 2013)

13 minute AMRAP:

  • 5 Back Squat (50% of 1 RM)
  • 10 DB Snatch (5 each side) 60/30lbs
  • 5 HSPU

 

6 Week Strength Program

April 1, we will be starting a 6 Week Olympic lifting program. Much like the strength program we will be meeting twice a week. Monday and Wednesday evenings starting at 7. The price for the program is $125.00 per member. 

Why olympic lifts?

“The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.”—Artie Dreschler (here’s the whole article for more info)

Are you ready to take the next leap in your fitness?

Please contact any of our coaches with questions:
greg@crossfitnaples.com
kirk@crossfitnaples.com
mario@crossfitnaples.com

Platform

Wednesday’s Workout

Strength: Back Squat 2REP

Conditioning:

Complete as many rounds as possible in 8 mins of:

  • 4 Handstand Push Ups
  • 8 Kettlebell Swings
  • 12 Sit Ups (anchored)

Thursday’s Workout

Strength: Weighted Pullup 1REP

Conditioning:

Do 150 Wallballs, and for every Wallball break or miss (yes that means if it does not go above the tape), do 3 burpees. Time cutoff is 15 minutes.